Feta vs. Monterey Jack — In-Depth Nutrition Comparison

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The main differences between feta and monterey Jack

Feta is richer in vitamin B12, vitamin B2, vitamin B6, and vitamin B5, yet monterey Jack is richer in calcium, protein, phosphorus, and fats.
Daily need coverage for vitamin B12 for feta is 36% higher.
Feta contains 5 times more vitamin B6 than monterey Jack. Feta contains 0.424mg of vitamin B6, while monterey Jack contains 0.079mg.
Monterey Jack contains less sodium.

Food types used in this article are Cheese, feta and Cheese, monterey.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Feta

Monterey Jack

Contains more ManganeseManganese

+154.5%

Contains more MagnesiumMagnesium	+42.1%
Contains more CalciumCalcium	+51.3%
Contains more PotassiumPotassium	+30.6%
Contains more IronIron	+10.8%
Contains more PhosphorusPhosphorus	+31.8%
Contains less SodiumSodium	-34.6%

~equal in Copper ~0.032mg

~equal in Zinc ~3mg

~equal in Selenium ~14.5µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Feta

Monterey Jack

Contains more Vitamin B1Vitamin B1	+926.7%
Contains more Vitamin B2Vitamin B2	+116.4%
Contains more Vitamin B3Vitamin B3	+965.6%
Contains more Vitamin B5Vitamin B5	+360.5%
Contains more Vitamin B6Vitamin B6	+436.7%
Contains more Vitamin B12Vitamin B12	+103.6%
Contains more FolateFolate	+77.8%

Contains more Vitamin DVitamin D	+50%
Contains more Vitamin AVitamin A	+58.4%
Contains more Vitamin EVitamin E	+44.4%
Contains more Vitamin KVitamin K	+38.9%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	1.69µg	0.83µg	36%
Vitamin B2	0.844mg	0.39mg	35%
Vitamin B6	0.424mg	0.079mg	27%
Calcium	493mg	746mg	25%
Protein	14.21g	24.48g	21%
Saturated fat	14.946g	19.066g	19%
Phosphorus	337mg	444mg	15%
Vitamin B5	0.967mg	0.21mg	15%
Fats	21.28g	30.28g	14%
Sodium	917mg	600mg	14%
Vitamin B1	0.154mg	0.015mg	12%
Monounsaturated fat	4.623g	8.751g	10%
Vitamin A	125µg	198µg	8%
Vitamin B3	0.991mg	0.093mg	6%
Calories	264kcal	373kcal	5%
Folate	32µg	18µg	4%
Magnesium	19mg	27mg	2%
Polyunsaturated fat	0.591g	0.899g	2%
Carbs	4.09g	0.68g	1%
Vitamin D*	16 IU	22 IU	1%
Vitamin D	0.4µg	0.6µg	1%
Potassium	62mg	81mg	1%
Iron	0.65mg	0.72mg	1%
Zinc	2.88mg	3mg	1%
Vitamin E	0.18mg	0.26mg	1%
Manganese	0.028mg	0.011mg	1%
Selenium	15µg	14.5µg	1%
Vitamin K	1.8µg	2.5µg	1%
Protein per 100 calories	5.4g	6.6g	N/A
Calories per 10 g protein	186kcal	152kcal	N/A
Weight per 100 calories	38g	27g	N/A
Unsaturated / Saturated Fat ratio	0.35	0.51	N/A
Net carbs	4.09g	0.68g	N/A
Cholesterol	89mg	89mg	0%
Sugar	4.09g	0.5g	N/A
Copper	0.032mg	0.032mg	0%
Choline	15.4mg	15.4mg	0%
Tryptophan	0.2mg	0.315mg	0%
Threonine	0.637mg	0.871mg	0%
Isoleucine	0.803mg	1.519mg	0%
Leucine	1.395mg	2.344mg	0%
Lysine	1.219mg	2.037mg	0%
Methionine	0.368mg	0.641mg	0%
Phenylalanine	0.675mg	1.289mg	0%
Valine	1.065mg	1.635mg	0%
Histidine	0.397mg	0.859mg	0%